Purpose

The series of poses which comprise the sun salutation are executed continuously. The Sun Salutation has a complete and total effect on the entire body. All the plexus of the body are stimulated. Circulatory system is rejuvenated. The pulmonary, nervous systems, digestive organs and the large muscle groups are all affected. It affects each section of the spine and all the other joints of the body. It is used in Hatha Yoga as a warm up exercise and for enhancing the cardiovascular system.

(3) EXHALE fold forward slowly bring your arms down in front of you all the way to the floor. ( knees are extended but not locked.)

(4) INHALE step your left foot back to lunge position, while bending the right knee. EXHALE.

(5) INHALE bring your right foot back to meet the left foot you are now in (downward facing dog) position. Hold your breath for a second or two.

(6) EXHALE, lower your body down, raise your elbows, and rest on your hands, here the hands, chin, knees and toes are all touching the floor.

(7) INHALE, raise your head, shoulders and chest up into the cobra position. The hips should not leave the floor. For those who are able to go from the downward facing dog position straight into the cobra position please do so, then EXHALE and come back down to the floor with your head and shoulders.

(8) INHALE, raise your body to form a peak or the downward facing dog position again. EXHALE.

(9) INHALE, assume the lunge position as in step 4 by bringing your left foot forward and placed flat on the floor between the arms.

(10) EXHALE now step the right foot forward so the feet are together, try to touch your nose to your knees.

(11) INHALE Lift your arms and torso up above your head and if your can lean backwards and hold your breath for a sec. or two.

(12) EXHALE resume prayer posture with your hands in front of the chest the back is straight the legs are straight.

Purpose

The shoulder stand will affect the entire body stimulating the endocrine, nervous, and circulatory systems. The thyroid gland in the throat area is benefited as well as the whole nervous system. It is also good for mental functions such as memory.

Instructions

Lay on the floor with your legs together and your hands palms down by your side. INHALE push down on your hands and raise your legs straight up above you. EXHALING bend your arms and place the eblows on the floor, support your body with your hands placed just under the hip bone. Press your body up, try to get your legs and spine in a straight line from your shoulders to your toes. Press your chin firmly into the base of your throat. Breathe more shallow now and through the nose. Gradually work your elbows closer into each other and your hands down your back toward the shoulders. Your legs and feet should be relaxed. You may at this point let go of your back if your can and lay your arms down on the floor behind your back. If you are able clasp the hands together and bring your shoulders in a little for maximum stretch. Hold the pose for as long as is comfortable for you then bring your hands up to the hips to catch the bodies weight as you roll back down. EXHALE as you come down. Roll out the spine very slowly, one vertebrae at a time. Keep the legs close to the body as you release them. Always follow this pose with the Fish Pose. Preform the shoulder stand only once but for as long a time as possible.

Purpose

(This posture can be a continuation of the shoulder stand.) The plough relaxes the muscles of the back and thighs while stretching the ligaments of the spinal column. The pose stimulates and tones all the internal organs, it aslo stimulates the circulatory system and will reduce fatigue. This is why this pose is at once relaxing and stimulating. Its main focus point is the spine. This pose presents a high degree of difficulty, proceed with caution.

Instructions

Lying on your back, with your legs together and your hands by your side, palms down. INHALE As you raise your legs, then EXHALE. INHALE swing your legs back past your head again and raise your hips up off the floor. (Here you may bend your elbows and bring your hands up to hold your hips if you need to). EXHALE and lower the legs onto the floor behind your head. As you become more flexible you will be able to walk your toes out even farther away from your head. Curl your toes under and push back on your heals. The neck and abdominal areas are now very compressed so breathe more shallow and gently through the nose, hold the pose for several breaths. You may clasp your hands together and lay them down behind your back on the floor if you can. Hold this pose for several breaths. When you are ready, INHALE then EXHALE and lift your legs but keep them close to your body, roll back down, you may lift the hands to catch the hips. Roll out very slowly. Try to control your exhalation as you then lower the legs to the floor. Close your eyes let out several deep exhalations then assume Savasana or the corpse pose. Repeat several times.

Purpose

This asana is primarily for the neck and upper back muscles, it delivers a powerful stretch to these areas. It should be preformed after the shoulder stand to counter balance it.

Instructions

Lay on our back with your hands under your hips, palms down. Inhale Lift up your chest and bring in your elbows. Exhale Arch back and try to place the crown of your head onto the floor. There should be and arch in your back from the crown of the head to the hips on the floor. Hold for several breaths. To exist this pose Inhale and lift your head up and look at your feet. Then exhale and lower your torso the the floor. Remove your hands from underneath your hips and lay them by your side hands up. Rest in the corpse pose.

Bhujanasana - The Cobra

Purpose

The upper middle and lower muscles of the spine are successively affected.

Forward Bend Instructions

Stand erect, feet six to eight inches apart. Keep your feet parallel right under the hips, INHALE, extend your arms in front of you. Fold forward at the hip, reach your arms out. Keep your back straight as you continue to fold forward. The arms should now be extended forward and your head should be between the arms face down, back straight and flat. EXHALE. You may pause and take another breath, INHALE then EXHALE, keep the arms extended and the back flat as you descend continuing to fold down from the hips. EXHALE when your hands reach the floor. This pose should be done with the legs straight but beginners can bend the knees as needed. Allow the spine to release tension simply let the weight of your torso pull the spine down, let go of any tension in your shoulders or arms, breathe naturally through the nose for several breaths. INHALE hold onto your ankles EXHALE pull your torso and head into your shins, look through your legs. Hold for several seconds, you may wrap your arms around your legs for an added stretch if possible. INHALE let go and bring the hands out, place the palms of the hands face up under each foot, you may bend the knees as you find your balance on your hands. Now straighten your legs if you can. INHALE lift your head and your back up until you feel your shoulders pulling, look up hold and hold your breath for several seconds, then EXHALE and return the head and shoulders to the knees and remove your hands from under your feet. Let your torso hang off your hips. Here you will feel the release of tension from your shoulders and your whole back. Now take a breath INHALE and reverse the movement up. Extend the arms out infront of you, keep the back flat as you ascend back to the standing position then EXHALE completely and stand in standing rest postion. Repeat twice.

As the name implies this is a good balance exersice. It also strengthens the legs and stretches the spine. It releases tension from the shoulder area.

Instruction

Stand erect. Bend the right leg at the knee. lift the foot up then grab the ankle with your right hand. Lift up the left arm up over the head. Pull the right foot away from the right hand but hold onto it, this helps you to find your balance and pulling the left arm up also contributes to finding balance. Keep the tension on the leg then INHALE now EXHALE and lean forward slowly as far as is comfortable, then look up. Hold for several breaths. Repeat on the other side. Do two rounds.

Corpse Pose Instructions

Lie down on your back, arms at your side away from the body, palms up fingers curl in without tension. Eyes are closed, chin slightly forward so that the back of the neck is on the floor. Feet are kept apart but not too far that the hips are uncomfortable, the toes should face out, heels in. Relax the thigh and calve muscles completely. Squeeze the buttocks together then let go and relax the buttocks and hips . Push the shoulders away from the ears then let go of the shoulders completely. Turn the neck from side to side, then rest the head on the floor face up. Open the mouth slightly, this will release the tension from the mouth and face. Feel peaceful and at rest, consciously relax your whole body. Imagine a sense of well being throughout your body. Feel as if your floating over the floor. Stay suspended for as long as you can. Then return the body back to the floor by consciously feeling each part of your body starting with the toes and progressing up the body to the top of the head. Feel the floor beneath your body with successive parts of your body. Tell yourself that you feel energy entering your body as you concentrate on it, segment by segment. Suggest to yourself before you open your eyes, that you feel extreamly healthy peacefull and secure, this phychic message will literally bring added energy and health to your whole system.